skm yoga guide to diet diet 20 days.pdf · cabbage beets green beans drink at least 8-12 glasses of...
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SKM Yoga GUIDE TO
DIET
2018 VERSION
DISCLAIMER
THIS DOCUMENT IS A COLLECTION OF PUBLICLY AVAILABLE
INFORMATION THAT HAS BEEN COLLECTED FROM VARIOUS 3RD
PARTY WEBSITES. SKM YOGA DOES NOT CLAIM ANY OWNERSHIP
OF THE INFORMATION PUBLISHED IN THIS DOCUMENT & CAN NOT
ENSURE THE VALIDITY OF INFORMATION PUBLISHED.
THIS DOCUMENT IS FOR INFORMATIONAL & PURPOSES ONLY AND IS
NOT A SUBSTITUTE FOR MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.
BY READING THIS DOCUMENT YOU ACKNOWLEDGE THAT YOU ARE
RESPONSIBLE FOR YOUR OWN HEALTH RELATED DECISIONS. DO NOT
TAKE ANY ADVICE, SUGGESTION OR ANYTHING ELSE FROM THIS
DOCUMENT (OR ANY OTHER) WITHOUT CONDUCTING A PROPER
RESEARCH, MEDICAL CONSULTATION & SUPERVISION FIRST.
OUR ADVICE
PLEASE, ALWAYS CONSULT EVERYTHING YOU INTEND TO DO
OR CHANGE WITH YOUR DOCTOR. THERE IS NO SUCH THING AS A
MIRACLE CURE OR SOLUTION. IF SOMETHING SOUNDS TOO GOOD
TO BE TRUE, YOU SHOULD BE CAUTIOUS. ALWAYS USE CRITICAL
THINKING!
FDA DISCLAIMER
THE STATEMENTS MADE HERE HAVE NOT BEEN APPROVED BY THE
FOOD AND DRUG ADMINISTRATION. STATEMENTS IN THIS DOCUMENT
ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE
OR PREVENT ANY DISEASE. THIS NOTICE IS REQUIRED
BY THE FEDERAL FOOD, DRUG AND COSMETIC ACT.
WWW.SKMYOGA.COM | 2 0 1 8
T
AB
LE
OF
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NT
EN
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DAYDAYDAYDAYDAYDAYDAYGM DIET#######7654321 RULES & MEAL PLAN09050703011311
GUIDE TO GM DIET
BASICS OF GM DIET 15
INDIAN & VEGETARIAN
VERSION 16
RECIPE FOR "WONDER"
SOUP 17
SIDE-EFFECTS 19
FREQUENTLY ASKED
QUESTIONS 20
WWW.SKMYOGA .C O M | 2 0 1 8
DAY #1 - RULES
+ +
Watermelon Strawberries Cantaloupe
+ +
Citrus fruits Pommegranates Apples
DRINK
At least 8-12 glasses of water per day.
EAT
Eat preferably watermelons/melons, cantaloupe, lime,
oranges, apples, pomegranates & strawberries.
AVOID
Bananas, grapes, litchi, mangoes & other fruit rich in carbs and
potassium (also avoid oils, and fruit juices at all costs).
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 1
DAY #1 - MEAL PLAN
BREAKFAST (8:15 – 9:15 AM)
LUNCH
1 bowl of sliced apples
2 glasses of water
MORNING SNACK AFTEMORNLUNCHINGOONSNACKSNACK
(10:3(4:00 – 411:030 PAM))
1 bowl of raw papaya
2 glasses of water
LUNCH
(12:00 – 1:30 PM)
1 bowl of watermelon
2 glasses of water
AFTERNOONLUNCHSNACK
(4:00 – 4:30 PM)
1 bowl of raw papaya
2 glasses of water
DINNER
(6:00 – 7:00 PM)
1 bowl of watermelon
2 glasses of water
EVENING SNACK
(8:00 – 8:30 PM)
1 glass of coconut water
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 2
DAY #2 - RULES
+ +
Tomatoes Broccoli Carrots
+ +
Cabbage Beets Green beans
DRINK
At least 8-12 glasses of water per day.
EAT
Large boiled potato, lettuce, cabbage, beets, beans, carrot,
cucumber, tomatoes, peppers, onion, broccoli & cauliflower.
AVOID
Potatoes (breakfast in the morning is the only
allowed exception).
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 3
DAY #2 - MEAL PLAN
BREAKFAST
(8:15 – 9:15 AM)
LUNCH 1 bowl of boiled potatoes
2 glasses of water
MORNING SNACK AFTEMORNLUNCHINGOONSNACKSNACK
(10:3(4:00 – 411:030 PAM))
1 bowl1bowlof rawofrawredpapayacabbage 2 glasses of water 2 gl ater
LUNCH
(12:00 – 1:30 PM)
1 bowl of vegetable salad
2 glasses of water
AFTERNOONLUNCHSNACK
(4:00 – 4:30 PM)
1 cup of cherry tomatoes
1 bowl2glassesofrawof papayawater
DINNER
(6:00 – 7:00 PM)
1 cup of steamed asparagus,
broccoli, cauliflower & carrots
2 glasses of water
EVENING SNACK
(8:00 – 8:30 PM)
1 cup of cherry tomatoes
2 glasses of water
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 4
DAY #3 - RULES
+ +
Watermelon Strawberries Apples
+ +
Cabbage Beets Green beans
DRINK
At least 8-12 glasses of water per day.
EAT
Watermelons, cantaloupe, lime, oranges, apples, pomegranates,
strawberries, lettuce, cabbage, beets, beans, carrot, cucumber,
tomatoes, peppers,
onion, broccoli & cauliflower.
AVOID
Potatoes, bananas, grapes, litchi, mangoes & other fruit rich in carbs
and potassium.
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 5
DAY #3 - MEAL PLAN
BREAKFAST (8:15 – 9:15 AM)
LUNCH
1 cup of diced apples or melons
2 glasses of water
LUNCH
(12:00 – 1:30 PM)
1 big salad with romaine
lettuce, tomatoes, cucumber,
peppers & beets
2 glasses of water
DINNER
(6:00 – 7:00 PM)
1 salad with leafy greens,
steamed broccoli, raw papaya
2 glasses of water
MORNING(4:00–4:30SNACKPM) AFTEMORNLUNCHINGOONSNACKSNACK
(10:30 – 11:00 AM)
1 bowl of raw cantaloupe 1 bowl2glassesofrawof papayawater
& papaya
2 glasses of water
AFTERNOON SNACK (4:00 – 4:30 PM)
LUNCH
1 mango or orange 2 glasses of water
1 bowl2glassesofrawof papayawater
EVENING SNACK
(8:00 – 8:30 PM)
1 glass of coconut water
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 6
DAY #4 - RULES
+ +
Bananas Vegetable soup
Milk
DRINK
At least 8-12 glasses of water per day.
EAT
Bananas (up to 8-10), milk (4 glasses) & GM special vegetable
soup (1-2 bowls).
AVOID
Anything else.
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 7
DAY #4 - MEAL PLAN
BREAKFAST (8:15 – 9:15 AM)
LUNCH
1 glass of milk
1 medium-sized banana
2 glasses of water
LUNCH
(12:00 – 1:30 PM)
1 bowl of “GM special soup”
2 glasses of water
DINNER
(6:00 – 7:00 PM)
1 bowl of “special soup”
1 medium-sized banana
2 glasses of water
MORNING SNACK
AFTEMORNLUNCHINGOONSNACKSNACK
(10:3(4:00 – 411:030 PAM))
1 glass of milk
2 medium-sized bananas
1 bowl2glassesofrawof papayawater
AFTERNOONLUNCHSNACK
(4:00 – 4:30 PM)
1 glass of milk & banana shake 1 bow21glasglaofssesrawofofwaterpapayawater
EVENING SNACK
(8:00 – 8:30 PM)
1 glass of coconut water
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 8
DAY #5 - RULES
+ +
Apples Lean meat Vegetable soup
+ +
Cucumber Sprouts Beans
DRINK
At least 8-12 glasses of water per day.
EAT
Tomatoes (6), sprouts, cucumber, GM vegetable soup,
lean meat (chicken breast, pork loin,
beef tenderloin or fish).
AVOID
Anything else.
WWW.SKMYOGA.COM | 2 0 1 8 P . 0 9
DAY #5 - MEAL PLAN
BREAKFAST (8:15 – 9:15 AM)
LUNCH
1 braised beef
2 sliced tomatoes
3 glasses of water
LUNCH
(12:00 – 1:30 PM)
1 hamburger patty with a sliced
tomato
3 glasses of water
DINNER
(6:00 – 7:00 PM)
1 hamburger patty
2 fresh tomatoes
2 glasses of water
MORNING SNACK
AFTEMORNLUNCHINGOONSNACKSNACK
(10:3(4:00 – 411:030 PAM))
1 turkey patty with a tomato 1 bowl2glassesofrawof papayawater
3
AFTERNOONLUNCHSNACK
(4:00 – 4:30 PM)
1 turkey patty with a tomato
1 bowl2glassesofrawof papayawater
EVENING SNACK
(8:00 – 8:30 PM)
1 glass of coconut water
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 0
DAY #6 - RULES
+ +
Apples Lean meat Vegetable soup
+ +
Cucumber Sprouts Beans
DRINK
At least 8-12 glasses of water per day.
EAT
Apples, sprouts, cucumber, GM vegetable soup, lean
meat (chicken breast, pork loin,
beef tenderloin or fish).
AVOID
Tomatoes, and anything else.
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 1
DAY #6 - MEAL PLAN
BREAKFAST (8:15 – 9:15 AM)
LUNCH
1 bowl of “special soup” with
lean beef strips
2 glasses of water
LUNCH
(12:00 – 1:30 PM)
1 cooked beef with a lot of
vegetables (no potatoes)
3 glasses of water
DINNER
(6:00 – 7:00 PM)
1 beef patty
1 bowl of "GM special soup"
2 glasses of water
MORNING SNACK
AFTEMORNLUNCHINGOONSNACKSNACK
(10:3(4:00 – 411:030 PAM))
1 salad with green leafy
vegetables, cooked lean beef
& chicken strips 1
bowl2glassesofrawof papayawater
AFTERNOONLUNCHSNACK
(4:00 – 4:30 PM)
1 salad with green leafy
vegetables, cooked lean beef &
chicken strips
1 bowl2glassesofrawof papayawater
EVENING SNACK
(8:00 – 8:30 PM)
1 glass of coconut water
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 2
DAY #7 - RULES
+ +
Apples Lean meat Vegetable soup
+ +
Cucumber Sprouts Beans
DRINK
At least 8-12 glasses of water per day.
EAT
Brown rice, watermelon, strawberries, cabbage, broccoli, fruit juice (orange or
pineapple) & legumes.
AVOID
Bananas, and anything else.
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 3
DAY #7 - MEAL PLAN
BREAKFAST (8:15 – 9:15 AM)
LUNCH
1 cup of brown rice or oatmeal
together with the melon 2
glasses of water
LUNCH
(12:00 – 1:30 PM)
1 big salad made from
vegetables of your choice
mixed with raw mango 2
glasses of water
DINNER
(6:00 – 7:00 PM)
1 bowl of brown rice with a lot
of vegetables
2 glasses of water
MORNING SNACK
AFTEMORNLUNCHINGOONSNACKSNACK
(10:3(4:00 – 411:030 PAM))
1 bowl of sliced strawberries
1 bowl2glassesofrawof papayawater
AFTERNOONLUNCHSNACK
(4:00 – 4:30 PM)
1 bowl of blueberries
& raspberries
1 bowl2glassesofrawof papayawater
EVENING SNACK
(8:00 – 8:30 PM)
1 bowl of strawberries
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 4
GM DIET Lose your weight in just 7 days
BASICS OF GM DIET BY SKMYOGA
This 7-day weight loss plan called GM diet was
originally designed to produce stunning weight
loss in a hurry – by helping you eat much more
efficiently and in a healthy way.
It incorporates already known aspects of weight loss
that have had fantastic results. For instance, it is
broken down into a meal schedule for just one week.
It was built on the back of weekly programs that
both Atkins and South Beach dieters used to great
success in the past. It is a great way to lose a
significant amount of weight in just 7-days.
SNEAK PEEK
16
Indian & Vegetarian
Version of GM Diet
17
Recipe For “ Special”
GM Diet Soup
19
Side- Effects & Cons of
GM Diet
20
Frequently Asked
Questions
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 5
INDIAN & VEGETARIAN
VERSION OF GM DIET BY SKMYOGA
If you would like to move forward with this diet
without adding any meat to the program whatsoever,
then feel free to do so. All you need to do is to follow
these simple rules.
RULE #1
Do not make a change on days that do not
require meat. This is covering days #1-4 & #7.
RULE #2
Make sure that you increase your daily caloric
intake on days that originally include meat.
This is covering days #5 & #6.
"It is crucial to
keep the same
amount of
protein as well
as increase the
number of
calories eaten on
“meat
” days.
"
RULE #3
You can substitute meat for Indian
cheese, cottage cheese, soybeans,
soya chunks, brown rice or legumes.
RULE #4
Try to keep the same amount of
protein as in the meat portion of
regular GM diet
it is crucial to keep the same
amount of protein as well as
increase the number of calories
eaten on “meat” days. Otherwise
you may notice a major drop in
energy.
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 6
RECIPE FOR “SPECIAL” GM DIET SOUP
PREPARE YOUR BOWL EASILY
YOU WILL NEED THESE
INGREDIENTS
22-28 Ounces of water 1 Red chili pepper (small)
6 Onions (large) 1 Teaspoon of olive oil
3 Tomatoes (large) 1 Carrot (large)
2 Green peppers Pink Himalayan salt
1 Head of cabbage Black pepper
1 Bunch of celery Lemon juice
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 7
DIRECTIONS YOU HAVE TO FOLLOW
STEP #1
Rinse & clean all vegetables.
STEP #2
Peel onions, tomatoes & carrot.
STEP #3
Chop onions, cabbage, carrot,
tomatoes, green pepper & celery
into small pieces.
STEP #4
Place a pot on the stove & add
one teaspoon of olive oil.
STEP #5
Heat it up and lightly saute
onions and green peppers with
a few drops of olive oil
until they turn a light brown.
STEP #6
Add other vegetables you have
chopped in step three & sauté
it only for an additional minute.
STEP #7
Add water to this mixture of
vegetables & bring it to boil on a
slow flame.
STEP #8
Cut up one small chili pepper
& add it to the pot (optional).
STEP #9
Add salt, black pepper, dried
herbs of your choice & season
according to your taste.
STEP #10
Slow cook it till everything is
tender (between 45-90 minutes,
stir it occasionally).
STEP #11
Serve hot & add few drops of
freshly squeezed lemon juice
to your bowl for extra flavor.
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 8
GM DIET SIDE-EFFECTS
THIS DIET COMES WITH A PRICE
WEAKNESS &
MUSCLE LOSS
GM diet restricts intake of
protein & so you can
expect muscle loss.
SLOWER
METABOLISM
Lack of protein causes
muscle degradation &
slower metabolism.
LITTLE TO NO
EXERCISES
Little to no exercise is
allowed during this diet as
you will feel fatigued.
DIZZINESS &
HEADACHES
First 3 days may be
characterized by thirst &
dizziness.
EVENTUAL
WEIGHT GAIN
Resuming your regular diet
may lead to eventual
weight gain.
RESTRICTION OF
NUTRIENTS
You are missing some
nutrients your body needs
to function well.
LOW LEVELS OF
ENERGY
Keep in mind that you will
be weak from not eating
enough food
NEED STRONG
WILLPOWER
Eating low amounts of
foods & calories is one of
the hardest things.
MAY CAUSE
DEHYDRATION
To flush out toxins
stored in fat, your body will
use a lot of water.
WWW.SKMYOGA.COM | 2 0 1 8 P . 1 9
FREQUENTLY ASKED QUESTIONS
FAQ #1: WILL I LOSE WATER WEIGHT ONLY?
Not really. While, the majority of your results will be achieved
through loss of water weight, thanks to the reduced caloric intake
you will lose some of your body fat.
FAQ #2: CAN I FOLLOW THIS DIET
CONTINUOUSLY?
No, you should not use this diet as a continuous lifestyle. It is meant to be
a kick-start for a better way of eating. Ideally, once you finish your seven-
day cycle, you should take at least a week or two off before you start
again.
FAQ #3: HOW OFTEN CAN I REPEAT
THE 7-DAY CYCLE?
Luckily, there is no minimal or maximal limit on the number of cycles you
can do.
WWW.SKMYOGA.COM | 2 0 1 8 P . 2 0
FREQUENTLY ASKED QUESTIONS
FAQ #4: WHAT SHOULD I EAT AFTER THE GM CYCLE TO CONTINUE LOSING WEIGHT?
To make sure that a kick-start weight loss achieved thanks to
GM diet will continue, you shouldn’t return to your old eating
habits you followed before.
If you have not exercised before, then start slowly. Gradually
increase the difficulty of your physical activities to not injure
yourself in the process.
FAQ #5: ARE THERE ANY HEALTH CONDITIONS
THAT WILL PREVENT ME FROM GM DIET?
I do not feel educated enough to answer this question. You
should always consult dietary changes you want to take with
your medical professional first. From what I know, I can say that
it is not suitable for diabetics, as well as pregnant &
breastfeeding women.
WWW.SKMYOGA.COM | 2 0 1 8 P . 2 1
FREQUENTLY ASKED QUESTIONS
FAQ #6: CAN I DRINK COFFEE OR GREEN TEA?
Sadly, you can not drink coffee while on this diet. In fact, you
should not drink it even on your days off as it is not very healthy
for your body (makes your body much more acidic). On the
contrary, herbal as well as green teas are fine. If you need to use
any sweetener for your hot beverages, then go for dried stevia
leaves as they include zero calories.
FAQ #7: CAN I ADD HONEY & LEMON TO MY
WATER IN THE MORNING?
With regards to lemon, sure, you can add it to your water you
drink daily. Just pay attention that lemon makes the environment
of your stomach less acidic. With regards to honey, you should
not sweeten your water. While it is one of the healthiest
sweeteners in the world, it adds a lot of calories to your daily
menu.
WWW.SKMYOGA.COM | 2 0 1 8 P . 2 2
FREQUENTLY ASKED QUESTIONS
FAQ #8: CAN I DRINK ALCOHOL?
You are not allowed to drink any alcohol during GM diet. It is full
of empty calories and can cause serious harm to your organism.
This is the reason why you should not drink alcohol even after you
are finished with this diet. There are no health benefits of alcohol
that would justify the need to drink it.
FAQ #9: CAN I USE OIL TO COOK
VEGETABLES & MEAT?
Sadly, you should not use any oil when cooking your meat
or veggies if it is not explicitly stated.
FAQ #10: CAN I ADD SALT, PEPPER & OTHER
SPICES TO MY MEALS?
Yes, these are allowed as long as you don’t overdo it.
You should add a dash of unprocessed salt into your drink.
WWW.SKMYOGA.COM | 2 0 1 8 P . 2 3
FREQUENTLY ASKED QUESTIONS
FAQ #11: CAN I MUNCH ON DRY FRUITS
OR NUTS?
All dried nuts & fruits are not allowed because these foods
provide you with highly concentrated nutrients
& energy that you do not need. You can have these as healthy
snacks during your week off but only in small
quantities.
FAQ #12: CAN I ADD HONEY & LEMON TO MY
WATER IN THE MORNING?
Sadly, you can not eat these because they include a substance
called gluten. The GM diet, on the contrary, aims to be gluten-free.
Remember that there are many claims that wheat full of gluten is bad
for your body. It can even cause weight gain with other health issues
& if your regular diet is based mainly on it, you will likely not be able
to maintain your weight loss after this diet!
WWW.SKMYOGA.COM | 2 0 1 8 P . 2 4
WANT TO LEARN MORE?
YOU CAN FIND OUT MORE DETAILS
ABOUT THE GM DIET ON WEBSITE
WWW.SKMYOGA.COM
DISCLAIMER
THIS DOCUMENT IS A COLLECTION OF PUBLICLY AVAILABLE
INFORMATION THAT HAS BEEN COLLECTED FROM VARIOUS 3RD
PARTY WEBSITES. SKMYOGA DOES NOT CLAIM ANY OWNERSHIP
OF THE INFORMATION PUBLISHED IN THIS DOCUMENT & CAN NOT
ENSURE THE VALIDITY OF INFORMATION PUBLISHED.
THIS DOCUMENT IS FOR INFORMATIONAL & ENTERTAINMENT PURPOSES
ONLY AND IS NOT A SUBSTITUTE FOR MEDICAL ADVICE, DIAGNOSIS OR
TREATMENT. BY READING THIS DOCUMENT YOU ACKNOWLEDGE THAT
YOU ARE RESPONSIBLE FOR YOUR OWN HEALTH RELATED DECISIONS.
DO NOT TAKE ANY ADVICE, SUGGESTION OR ANYTHING ELSE FROM
THIS DOCUMENT (OR ANY OTHER) WITHOUT CONDUCTING A PROPER
RESEARCH, MEDICAL CONSULTATION & SUPERVISION FIRST.
OUR ADVICE
PLEASE, ALWAYS CONSULT EVERYTHING YOU INTEND TO DO
OR CHANGE WITH YOUR DOCTOR. THERE IS NO SUCH THING AS A
MIRACLE CURE OR SOLUTION. IF SOMETHING SOUNDS TOO GOOD
TO BE TRUE, YOU SHOULD BE CAUTIOUS. ALWAYS USE CRITICAL
THINKING!
FDA DISCLAIMER
THE STATEMENTS MADE HERE HAVE NOT BEEN APPROVED BY THE
FOOD AND DRUG ADMINISTRATION. STATEMENTS IN THIS DOCUMENT
ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE
OR PREVENT ANY DISEASE. THIS NOTICE IS REQUIRED
BY THE FEDERAL FOOD, DRUG AND COSMETIC ACT.
WWW.SKMYOGA.COM | 2 0 1 8